The Truth about Protein Supplements Introduction: Protein Supplements My hope is that this presentation will educate young

men and women in my community on the dangers of using consumer marketed protein supplements. Generally targeting young men who want to bulk up and perform completely with other young men at the high school and college level. I plan on offer information on health eating and the types of food that will benefit them more for increased protein necessity. Concepts of using protein supplements: The consumer markets have been saturated with protein supplements promising to help create the perfect physique. These products are used to inspire the novice athlete or fitness enthusiast that these products are essential to bigger, stronger muscles, that they will increase endurance and recovery time so you can play longer and more often. The truth is, unless you are a stop level professional athlete, protein supplements are not only a waste of your hard earned money, but is dangerous to your health. Principles for using protein supplements: Proteins are nutrients that are essential to the building, maintenance and repair of your body tissues such as your skin, internal organs and muscles (Mercola.com , n.d.). They are also the major components of your immune system and hormones (Mercola.com , n.d.). Proteins are made up of elements called amino acids -- 22 of which are considered vital for your health (Mercola.com , n.d.). Your body can make 14 of these amino acids, but the other eight, known as essential amino acids, must be acquired from what you eat. Proteins are found in all types of food, but only meat, eggs, cheese and other foods from animal sources contain complete proteins, meaning they provide the eight essential amino acids (Mercola.com , n.d.). But a growing body of research shows you don't need protein supplementation unless you are a professional-level athlete in intense training or perhaps gravely ill from starvation or a wasting disease, and even then the need would be a case-by-case call (Wanjek, 2010). The truth is; when training, you need about a half gram of protein per pound of body weight. So a 180-pound male needs about 90 grams of protein a day. That's the amount of protein in a cup of milk or yogurt with breakfast (812 grams), a can of tuna with lunch (40 grams), and a six-ounce steak with dinner (42 grams) (Wanjek, 2010). Meat has a generous 6 to 10 grams of protein per ounce. But even vegetarians can get enough protein from vegetables, even while training hard (Wanjek, 2010).

Methods of using Protein Supplements:

The Truth about Protein Supplements Protein supplements, like any other supplement, are not regulated by the Food and Drug Administration (FDA) (Paz Etcheverry, n.d.). This means that supplement manufacturers do not need to register their products with FDA and they do not need FDA approval before producing or selling dietary supplements (Paz Etcheverry, n.d.). The lack of a regulation may result in products that contain contaminants, such as lead, cadmium, mercury, and arsenic (Paz Etcheverry, n.d.). Healthy foods that contain high levels of protein (Health Alicious-Ness.com, n.d.): Chicken Breast (58g) provides 17g protein. Chicken Leg (69g) provides 18g protein. Chicken Thigh (37g) provides 9g protein. Tuna (22g), Salmon (22g), Halibut (22g), Snapper (22g), Perch(21g), Flounder and Sole (21g), Cod (20g), Tilapia (17g). Low-fat Cottage Cheese (5g), Low-fat Swiss cheese (8g), Low-fat Cheddar (6g), Parmesan (10g), Romano (9g). *Low or Non Fat Mozzarella and Cottage Cheese provide the most protein per calorie, full fat cheeses typically only provide 1g protein per 20 calories, and are less optimal sources of protein. Sirloin Roast 3oz (28g) provides 23g of protein, Ham 3oz (28g) provides 18g of protein, 1 slice of bacon (8g) provides 3g of protein. T-Bone steak 3oz (28g) provides 19g of protein, 1 Piece of Beef Jerky (20g) provides 7g of protein. White Beans (17g), Lima Beans (15g), Fava Beans (14g), Black Beans (15g), Mung Beans (14g). 1 Egg White (33g) provides 4g protein, 1g protein to 4.4 calories 1 cup skim milk (245g) provides 8g protein, 1 cup soymilk (243g) provides 8g protein (7g), Almonds (6g), Pistachios (6g), Sunflower Seeds (6g), Flaxseed (5g), Mixed Nuts (4g).

References: Health Alicious-Ness.com. (n.d.). Top 10 Foods Highest in Protein. Retrieved from HalthAlicious-Ness.com: http://www.healthaliciousness.com/articles/foods-highest-inprotein.php

The Truth about Protein Supplements Mercola.com . (n.d.). Beginner Plan: Protein. Retrieved from Mercola.com Take Control of Your Health: http://www.mercola.com/Nutritionplan/beginner_proteins.htm Paz Etcheverry, P. (n.d.). Nutrition. Retrieved from Kaplan University School of Health Sciences: http://www.healthandwellness.kaplan.edu/articles/nutrition/Protein%20Supplem ents.html#cont Wanjek, C. (2010, February 02). Protein Supplement Mthy Revealed by Body of Work. Retrieved from livescence: http://www.livescience.com/8086-protein-supplementmyth-revealed-body-work.html